2017.02.20

Al was stuck in a 4 hour meeting so Fu and I powered through this one on our own at the same bat time at the same bat channel.

 

We did finish well before 15 minutes for the WoD which Fu thought we couldn't do. I'm going to have T-Rex arms for the rest of the week.

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Warm up

• 25 jacks
• 10 upward to downward
• 10 bottom downs
• 10 arm circles
• 10 air squats

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Strength
For 10 minutes:

• Front pause squat (3 seconds on the bottom)
  We ended up doing sets of 3 for this moving from 2 plates to 3.5 plates.

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WoD
30-20-10
(First round 30 reps, second 20 reps, then 10 reps)

• Dumbbell thrusters
• Dumbbell burpee box over (step over the box instead of jumping up)

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Exercises

• Front squat
  Get a barbell with as much weight as you can handle. Get to rack position, most folks just do a clean to that position. Then do a squat trying to break parallel again and then stand up. Since today was a pause squat, you hold the squat position for 3 seconds and then stand up.  
  
  
• Dumbbell thrusters
  You did air squats for the warm up for a reason.
  
  So hold those dumbbells up and resting at your shoulders. Your palms should be facing towards each other and not facing the front, i.e. like you're still holding suitcases but up. Hope that makes sense. Then you do an air squat trying to break parallel. As you finish your air squat and you're standing up, you "thrust" those dumbbells up into the air so that your arms are fully extended.  It's basically simulating wall ball, like you're throwing a ball into the air, but please don't throw those dumbbells up in the air, hold onto those. Then as you bring those dumbbells back onto your shoulders to rest again, you should be ready to repeat the motions back into that air squat, throw the dumbbells in the air...you get the drift.
  
  
• Dumbbell burpee box over
  So how we interpreted Al's note was that instead of stepping up or even jumping up onto the risers, we would just step over the risers. So that's what we did.
  
  But let's start with what you do, it's about 6 steps
1. Hold the dumbbells in your hand like a suitcase, squat down and place the dumbbells on the floor.
2. Then jump back or step back into a plank position still holding onto those dumbbells a la renegade row.
3. Then do a pushup (or try to cause we were peeling ourselves up from the floor).
4. Then jump your feet back towards your hands and now be in a squat-ish position.
5. Now stand up, still holding onto those dumbbells.
6. Then step over your risers, turn around and repeat motions at step 1.